Ultimate CrossFit WOD

2009-07-09T11:17:00.003-04:00

Skill - Double Under

WOD -
5 Rounds
400m Run
25 Double Unders
20 Lunge Steps
15 Abmat Situps
10 Pushups

CrossFit Games - The superbowl of this sport of fitness is this weekend. Will you be following the events? I know I will - http://games2009.crossfit.com/

First event - The first event is a 7.1km run through varied terrain including both asphalt and extremely steep hills off trail.

Have a great article about fitness or found a great video? Please send it to me so we can share it with everyone on the blog.

Brandon post Pukie. At least now we know that the rugby guys have one thing in common...

2009-07-08T14:21:00.003-04:00

Snatch - 3, 3, 3, 3

WOD -
Team workout
7 Rounds of
7 DB Push Press (35/20)
7 DB Hang Squat Cleans (35/20)
7 Burpees

2 person teams. Each team member does all 7 rounds. While one team member is doing the 7, 7, 7 the other is cheering.

Great work Noah. Two Wins in his fights. A black eye. He trained extremely hard to cut weight and get ready for the Muay Thai Fights. I told him when he started that it was going to be tough to cut all of the weight in the time he had. He did it with ease. Hard work, there is no substitute.

2009-07-07T09:02:00.003-04:00

400m Sprint
25 Box Jumps
15 Renegade Rows (35/20)
500m Row
20 Box Jumps
12 Renegade Rows (35/20)
400m Sprint
15 Box Jumps
10 Renegade Rows (35/20)
500m Row
50 Abmat Situps

Great article from Lisbeth and the CrossFit Affiliate Blog - http://www.crossfitwatertown.com/2009/07/06/on-the-2009-crossfit-games/

Just wanted to let you know about an event coming up at the gym -
WHEN: 7/17/2009 (Friday) 6:30PM (show up at 6:00 to warm up)
WHAT: FRAN
WHO: Chelsea and Mie and anyone else who wants to join us or watch us. Anyone who may want to take a shot at a PR can do the workout.

Ladies night out: Big Daddy's after the workout. No boys allowed

Drew doing slam balls. Technique looks good and for once, so does the picture...

2009-07-06T09:16:00.002-04:00

WOD -
CFT
Squat - 1, 1, 1
Press - 1, 1, 1
Deadlift - 1, 1, 1

An article about it if you are interested - http://www.ultimatecrossfit.com/cft.pdf

Some Rules Coach Rippetoe
Here are some basic precautions that need to be followed
for safety:
1) Don’t be stupid.
Don’t total if you’re injured to the extent that
a total will aggravate the problem. This will
cost you in at least training time, and possibly
time off of work if you’re ultra-stupid.
2) Don’t be greedy.
Learn to recognize the difference between
greed and ambition, and be merely ambitious.
3) Don’t be pig-headed.
If your first attempt tells you that you need to
lower your second, do so, without a misplaced
sense of diminished self-worth. It’s a test,
and it’s designed to measure what’s there,
not create something that’s not. That’s what
training is for.

If you see him, congratulate BRuss who is now officially a CrossFit Certified Trainer. Way to go BRuss! Check out HQ for a nice smiling pic of our boy.

He has taken a big drink. Have you?

2009-07-04T09:43:00.000-04:00

For Saturday and Sunday -
Pick a Hero workout in celebration of July 4th.

2009-07-03T11:28:00.002-04:00

AMRAP 10 minutes
7 Push Press (135 / 95)
7 Pullup

2min rest

AMRAP 10 minutes
7 Med Ball Cleans
7 Pushups

2 min rest

AMRAP 10 minutes
7 Deadlifts (225 / 165)
7 Abmat Situps

Guys, our schedule is normal today and through the weekend. Tomorrow bootcamp at 8:30, in the gym at 10. Then Sunday at 11am

Have you met Tim? Muay Thai champion and kick ass crossfitter. He has been getting back into fighting shape quickly. Good to have you in here training Tim.

2009-07-02T10:41:00.002-04:00

OHS - 5, 5, 3, 3

35-30-25-20-15-10-5
SDHP 75
Double Unders

I give Peter P some crap on the blog from time to time. All jokes aside, you cannot question his effort. He is always pushing hard on every workout. Of course I had to use a blurred / white spot picture, just for him. Keep working hard and pushing everyday, it is fun to see. And remember like he always says - "Forget them. Forget them all. Come with me where you'll never, never have to worry about grown up things again."

2009-07-01T11:07:00.002-04:00

WOD -
1 mile run
25 Thrusters (95/65)
50 Pullups
75 Abmat situps
1 mile run

I wanted to send some blog love out to Graham, Tony, DA and Chris who moved that weight yesterday. Damn impressive by all of them. Chris, what was that as far as % of bodyweight? The performances all around were sick to watch.

Have to also give it up to Chelsea who put her Push Jerk where her mouth was. She didn't do one round with the updated 125 women's weight, she did all five. Nasty performance Chelsea. Next time you tell me the women's weight should be different, I will just change it and not ask questions.

Its gotta be the shoes, Chelsea!

2009-06-30T08:35:00.005-04:00

Strength - Clean 3, 3, 2, 1

WOD
5 Rounds
5 Clavicle to Overhead (Press, Push Press, Push Jerk) 185/125
10 Burpees

We are constantly trying to improve our training here. One way to do that is to bring in some of the best trainers around. So we decided to bring Coach Wilkes from Team OBX to help us with a one day O-Lift Seminar. Here is a document about what the seminar will cover - www.ultimatecrossfit.com/SeminarInformation.doc If you want to learn more about the Olympic Lifts, please sign up here - http://web.crossfitchesapeake.com/Seminars.html

2009-06-29T09:14:00.003-04:00

WOD -
Mary
AMRAP 20 minutes
5 Handstand Pushups
10 Single Leg Squats
15 Pullups

"It is not the strongest of the species that survive, nor the most intelligent, but the one most responsive to change."

-Charles Darwin

Here is Tim having a moment of clarity. CrossFit makes you look inside yourself and pull back something that makes us keep going. What is that quality that keeps us going?

2009-06-28T07:00:00.001-04:00

This is Saturday's HQ WOD. It looks like fun, so we'll do it too.

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Go heavy, run fast.

2009-06-27T14:21:00.001-04:00

3 rounds
10 Thrusters (95/65)
40 Yard Sprint x 2
10 Overhead Squats (95/65)
250m row
15 Pullups
40 Yard Sprint x 2
15 KB Swings (24kg / 16kg)
250m Row

2009-06-26T12:28:00.002-04:00

Max Effort 500m Row x 2

Back Squat
10-10-10-10-10

Max Reps Pushups

Guys - Please Remember tomorrow is the Keg Party at Dee's house. What better way to celebrate the birth of Ultimate CrossFit Robbins, than with a keg party. Here are the directions

I-77 N, Exit 25 Huntersville, Left on Highway 73
Past Cowan’s Ford Dam, turn Right onto Club Drive @ light
Left on Turnberry Lane, 1^st House on the Left

Alex was only with us for a month, but he has made great progress. He has been a joy around the gym, always smiling. I'm sad that he has to leave us next Tuesday, but he is off to graduate school and big things. Good Luck Alex. If you see him, wish him luck!

2009-06-25T09:53:00.003-04:00

WOD 1 -
5 Rounds
6 Floor to Overhead (Clean and Jerk or Push Press, Or Press) 135 / 95
6 Muscle Ups (today's sub - 2 Ring Rows, 2 Ring Dips)

Rest 5 minutes

WOD 2 -
AMRAP 10min
7 BW Deadlifts
7 HSPU

Fitness Hierarchy:
1) Proper nutrition builds solid molecular foundation
2) Metabolic conditioning improves oxygen exchange
3) Gymnastics train body control and coordination
4) Lifting and throwing train external object control. This is founded on bod
you can't execute movement without weight, adding weight will not help
5) Sport (or function) combines all of the above into a specific adaptation

I've spent a lot of time thinking about the hierarchy lately, especially the base level. If you don't do well on one of the levels below, you will sabotage the levels above. To get the most out of the hard work we put on in the gym, we HAVE to have solid nutrition. I've been working hard on nutrition but have days where I fail terribly. Like last night when I had a cheeseburger and a half at Black Fin at 10:30pm. I need to be more accountable in my diet and pledge to do that. How is your diet? Need help? Want a support group? Kurt is going to do a nutrition seminar and then I think we should have an online forum or maybe a group that meets every other week to help with recipes and accountability. Let me know if you would be interested in either.

Someone sent me a rare photo of Ryan Nance doing Kettlebells in High School. He was even ripped back then. A few years later, color photos appeared.

2009-06-24T11:44:00.002-04:00

Thruster - 5, 5, 5, 5, 5

WOD
10 - 1
Burpee
Slam Ball

As the temperature cranks up outside, Nance posted this on the facebook page -

Be mindful of the heat during the summer months Crossfitters! Signs and symptoms of heat exhaustion:

~ weakness ~ dizziness ~ warm, moist, pale skin ~ nausea and vomiting

http://firstaid.about.com/od/heatcoldexposur1/ht/06_heatillness.htm

Doing anything fun tonight? If not - go down to South Park and support a couple of fellow CrossFitters. Sherry is the property manager and Megan owns Scout and Molly's.

It is ladies night at Morrison. here is an excerpt from an email Megan sent

Wednesday, June 24, 2009

6:00 pm to 9:00 pm

Come out Wednesday night to receive discounts, drinks, goodies, and the opportunity to sign up for a $1000 shopping spree at Morrison!

Here at Scout & Molly's of Charlotte, we will have Katie Shuping, the designer of Sylvia Benson Jewelry, on hand with her entire collection! She is kindly giving a free gift to the first 50 guests!! It is a gorgeous bracelet that retails for $62.00!

Have you met Carrie? She has been making great progress. She is training consistently, watching her diet and increasing her intensity everyday. Keep a look out for her. She has potential to make a push at competing in the games next year!

2009-06-23T08:39:00.003-04:00

Skill / Strength - Hang Squat Clean - 3, 3, 2, 2

Main site WOD from 6/13
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Guys - Check out the events link on the top of each blog entry. We will be updating this with runs around the city and other gym events. If there is interest in an event I can post a sign up link too.

Do you provide a service that other CrossFitters may use? For instance, did you know Kate Davis from the 6am class was a collegiate swimmer who gives lessons? I am starting a friends page under the links menu item. I will be posting your information so that other CrossFitters can use your service. If we need something, we might as well use another CrossFitter. Please send me your information and a description of what you provide if you want to be included on that page.

Just say no to Treadmills. Hirst sent me this, and I couldn't help but thinking about Peter Pan and the damage he could cause when I saw it.

2009-06-22T10:41:00.002-04:00

For Felch's Birthday -
Fight Gone Bad

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Keg Party in honor of Kelly’s baby

Saturday, June 27^th, 6 pm

Hosted by Dee & Bryan

8032 Turnberry Lane, Stanley, NC 28164

No need to bring the baby a gift, but the hosts would like some crown.

Can you do these workouts? Kelly and her baby Bowden say yes.

2009-06-21T07:00:00.000-04:00

In 20 mins, do as many rounds as possible of

5 ring pushups
5 overhead squats (95/65)
10 sumo deadlift high pulls (95/65)
20 lateral jumps

2009-06-20T17:06:00.001-04:00

WOD
50 Ball Slams
40 Wall Ball
30 Burpees
20 Abmat Situps
10 Handstand Pushups
20 Knees to Elbows
30 Burpees
40 Box Jumps
50 Pushups

2009-06-19T09:44:00.002-04:00

WOD -

"Bill"
6 Rounds
27 Pushpress (45#)
19 Pullups
38 Squats

This workout today is dedicated to Jordan's Dad. William (Bill) Stuart Harris was born June 27th, 1938 and passed away May 29th, 2009 (3 weeks ago today) from his battle with lung cancer and pulmonary fibrosis.

Jordan asked to have a Fathers Day WOD and a memorial WOD for him today. He will not be able to make it in on Sunday and that will be a tough day for his family.

The obituary is here if you want to read it: http://www.legacy.com/obituaries/charlotte/obituary.aspx?n=william-s-harris&pid=127843855

I did not have the pleasure of meeting Bill, but based on the time I've spent with Jordan and Ian, I am sure he was a great man. Our thoughts are with the Harris Family

Jordan and Bill

Ian and Bill

2009-06-18T07:48:00.002-04:00

Strength - Squat - 3, 3, 3, 3

WOD
6 Rounds
250m Row Sprint
Rest 30 seconds

2min rest
50 Wall Ball
50 Ball Slam
25 Wall Ball
25 Ball Slam

Big Thanks to Neil McCleery who brought all of the equipment for the movie last night. If you ever need a DJ for any event, talk to him. He drops the science for sure. I had a great time last night and hope everyone else did too. This community is great. You guys are the gym and I am proud to say I train with you.

A big group taking a CrossFit walk

2009-06-17T10:38:00.003-04:00

Skill - Handstand Pushup
3 sets of max rep handstand pushup

WOD
AMRAP 20mins
200m Plate Walk (45lb/25lb)
400m Sprint

PLEASE BRING CHAIRS - Movie Night is tonight! One workout at 6pm, Moes delivery 7:30, Movie start time 7:45. We will have beer and food. See you all tonight.

Lacy and Andrea lead the pack on the overhead plate carry. Great work guys!

2009-06-16T08:23:00.002-04:00

Skill - Clean

WOD -
6 Rounds
5 Power Cleans (135/95)
5 Front Squats (135/95)
15 Pushups

Remember to let me know about the movie night! I want to have enough food and drink.

Training in the Heat
I don't know if any of you have noticed, but it is hot. The first few weeks of this training is going to be the most difficult as you acclimate to the weather. Here are a few tips for how to keep your training steady through the summer.

Acclimate to the heat - Start slow. This may mean cutting reps or sets until you get used to the heat
Hydrate - This is not only about drinking liquids during workouts, but also before. Stay hydrated. Sports drinks are great to add in during the summer because they have needed sugar and salt, and replace your electrolytes
Recovery - During the summer, replacing fluids and post workout nutrition is even more important.

Have a great tip for training in the heat? Post it to the comments. And no, Nance, AC is not an option or tip for training in the heat.

Lots of these around these days. I love the summer.

2009-06-15T13:07:00.002-04:00

Kelly
5 Rounds
400m Run
30 Box Jumps
30 Wall Ball

Do you have a War Face? Warning - this has some cursing in it

Amber shows us her War Face

Please let me know if you are in for Wednesday Night Movie night.
I currently have the following people as coming -
Lance Breeden
Brandon Cullen

Derek	Anderson
Tony	DiBitetto
Ben	Friedell
Jeremy	Kelly
April	Keuter
Jaye	Peterman
Jennifer	Reese
Bryan	Russell
Paris	Singer
Chelsea	Whitten
Carrie	Woodard
Mie	Yoshinaga
Dee	Clarke
Mayson	Petty
Caesar	Giagnacovo
Jeff	Isenhour
Steve	Marquis
Janet	Harmon
Laura	Menzies
Derek	Anderson
Steve	Marquis
Sherry	Long
Chandra	Smouse
Dee	Clarke
Tony	DiBitetto
Kelly	Robbins
Bryan	Russell
Chelsea	Whitten
Neil	McCleery

2009-06-14T07:00:00.000-04:00

WOD

AMRAP 20 mins

4 handstand pushups
6 deadlifts 225/155
8 chest to bar pullups
15 double unders

This one is from Crossfit Vancouver. It looked like so much fun, I thought we should do it too.

Ultimate CrossFit WOD

Be mindful of the heat during the summer months Crossfitters! Signs and symptoms of heat exhaustion:

~ weakness ~ dizziness ~ warm, moist, pale skin ~ nausea and vomitinghttp://firstaid.about.com/od/heatcoldexposur1/ht/06_heatillness.htm

Have you met Carrie? She has been making great progress. She is training consistently, watching her diet and increasing her intensity everyday. Keep a look out for her. She has potential to make a push at competing in the games next year!

~ weakness ~ dizziness ~ warm, moist, pale skin ~ nausea and vomiting

http://firstaid.about.com/od/heatcoldexposur1/ht/06_heatillness.htm